How many kilometers is suitable for running in a day

Nowadays, more and more people exercise and lose weight by running. Different people choose different times to run. Some people run in the morning, while others run in the evening. The number of kilometers run varies from person to person. Different people have different physical fitness and can withstand completely different amounts of exercise. Everyone should adjust according to their own physical condition. So, how many kilometers is appropriate to run a day?

1. No more than 10% extension per week

A common mistake runners make is to rush for results, drastically extending their running distance without considering their physical condition. The result of doing this is a sudden increase in physical stress and injury. In general, the running distance should be increased by no more than 10% per week.

2. Keep a training log

Through the log, runners can see the results of their running. For running with poor results, runners can use it to find out what factors affect it, such as diet, sleep, recovery, etc., and then correct them to lay the foundation for subsequent training.

3. Don’t increase distance and intensity at the same time

Whether the distance is extended or the intensity is increased, it will increase the test on the body. Therefore, for safety reasons, runners cannot strengthen both aspects at the same time. They can first extend the running distance and then increase the training intensity.

4. Be patient

Each sport has its own unique requirements, and even if you regularly engage in other high-intensity sports, you may not necessarily become a good runner right from the start. Running itself is a sport that requires patience. Even if you want to run farther, you must give your body proper rest time. Only by maintaining enough patience can you persist in running for a long time.

5. Make sure you have enough time

If a runner wants to upgrade from 10K to half marathon, this leap is not big, but there must be enough training time to ensure that the runner can make the leap. For example, 3-4 months is enough to ensure that a runner can achieve a distance upgrade, but if there is not that much time, forcibly extending the distance will only result in injuries.

6. Prepare two pairs of running shoes

Running shoes are the most important "weapon" for runners. The life of a pair of running shoes is between 500-800 kilometers, and the protection they provide to the feet will gradually decrease. Therefore, runners cannot run with only one pair of running shoes. They need to wear two pairs in rotation, which can not only extend the life of the running shoes but also better protect the feet.

7. Strength training at least twice a week

Many runners always think that running has nothing to do with strength. In fact, strength training can increase muscle mass and make the body stronger. Once your major muscle groups are strengthened, your running efficiency will improve and your body's ability to withstand stress will increase.

8. Fat loss

When running, the body has to withstand an impact force about three times its body weight, which means that the heavier you are, the greater the impact on your body. Once you lose some fat, running will become easier. However, losing fat does not necessarily mean you will lose weight, as you may have gained muscle. But increasing muscle mass is beneficial for running.